butt workout

It’s Get With The Program time again, where I give you a fantastic workout based on my twenty years in the fitness industry. Today’s workout is all about your rear end – also known as your cheeks, backside, or butt!

Don’t confuse size with functionality. J-Lo may have quite an asset, but that doesn’t mean it’s fit and in tip-top shape (figuratively speaking). Having great glute strength is crucial to your overall body strength. The glutes help stabilize your hips in most standing movements, can provide protection for the lower back, and assist in knee stabilizing- especially when your standing on one foot.

Daily life deconditions this area terribly (sitting, lack of range of motion) and coupled with many trainees skipping specific strengthening exercises or using improper form, it’s a widely seen weak link. This can lead to increased risk of injury and doesn’t do justice to the gluteals – muscles that are widely known and accepted as the largest and strongest muscles on the body. But not after you try this program…

The Everything Butt… Workout

* Warmup – 5 mins your choice Treadmill Jog, Jump Rope, Bike, or Elliptical

* On ALL exercises be sure to concentrate, move slowly and really focus on squeezing the glutes throughout the motion, and especially in the finish position

Circuit # 1

Exercises

1. One Leg Deadlift x 12 reps

2. 1 ¼ Bodyweight Squats x 15 reps – Descend, come up ¼ way, go back down, then stand – That’s 1 rep

3. Alternating Hand Knee Plank Lift Off x 15 reps

4. High Step Ups x 12 – Knee slightly higher that parallel

5. Jumping Jacks x 1 minute

Rest 60 seconds and repeat 1 more time (total of 2)

*rest 60 seconds before going to circuit #2

Circuit # 2

1. Kettlebell Hip Drives x 15 reps

2. Lateral Lunges x 15 reps

3. 25lb. Plate Slide – x 10 each way – place a 25lb plate on the floor, with feet together, and plate against the outside of your sneaker, push the weight away from your body. Step over and repeat 9 more times, then the other side.

4. Swiss Ball Glute Bridge x 15 reps

5. Jump Squats x 20

Rest 60 seconds and repeat one more time (total of 2)

DONE!!!!

This is a short and sweet workout. You can use it along with an existing program you may be on, or combine it with anything you chose. I can’t stress enough the importance of focusing on squeezing and locking those glute muscles during exercise. When you learn to actually flex them, it takes a good exercise and makes it great. And as a nice side benefit, in addition to be stronger and having a more stable base, it may just be a bit plumper!

 

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